What to do with Fennel

    Fennel bulb nutrition facts

    Delicate, sweet-flavored fennel bulb is one of routnely found vegetable ingredients featuring in the Mediterranean cuisine. Its succulent enlarged bulb imparts special “anise" like sweet flavor to the recipes. Bulb fennel is cultivated for its beautiful, squatted stems in many regions of the southern Europe, especially in Italy. It is also known as Florence fennel, finocchio, sweet fennel, etc.
    Fennel is a member of the Apiaceae (parsley family) and is related to carrots, caraway, anise, cumin, dill, etc. Scientific name: Foeniculum vulgare var. azoricum.
    Bulb fennel is a cool season perennial herb but grown as annual vegetable crop. Unlike seed fennel, bulb fennel is a small herb growing up to only 2 feet in height. As the plant grows, its thickened lower leaves overlap one above the other to form into a swollen, bulb-like structure just above the ground. At maturity, its bulb measures about 3-5 inches in width and about 3 inches in length.
    As the plant grows, oftentimes, surrounding soil is pulled around the stem base to create a mound to obtain long blanched fronds.


    Health benefits of fennel bulb

    • Fennel bulb is a winter season vegetable. It has some noteworthy essential oils, flavonoid anti-oxidants, minerals, and vitamins that have been known to offer health benefits. For these versatile qualities, it found use in culinary as well as in medicines since ancient times.

    • Bulb fennel is one of very low calorie vegetables. 100 g bulb carries just 31 calories. Further, it contains generous amounts of fiber (3.1 g/100 g or 8% of RDI) but very little fat, and zero cholesterol.

    • Fresh bulb gives sweet anise-like flavor. Much of this comes from high concentration of aromatic essential oils like anethole, estragole, and fenchone (fenchyl acetate) in the fennel. Anethole has been found to have anti-fungal, and anti-bacterial properties.

    • The bulbs have moderate amounts of minerals and vitamins that are essential for optimum health. Their sweet fronds indeed hold several vital vitamins such as pantothenic acid, pyridoxine (vitamin B-6), folic acid, niacin, riboflavin, and thiamin in small but healthy proportions. 100 g fresh bulbs provide 27 μg of folates. Folic acid is essential for DNA synthesis and cell division. Adequate folate levels in the diet during pregnancy can help prevent neural tube defects in the newborn babies.

    • In addition, fennel bulb contains moderate levels of water-soluble vitamin, vitamin-C. 100 g of fresh bulbs provide 12 mg or 20% of vitamin C. Vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals. Further, it has small amounts of vitamin A.

    • The bulbs have very good levels of heart-friendly electrolyte, potassium. 100 g provides 414 mg or 9% of daily-recommended levels. Potassium is an important electrolyte inside the cell. It helps reduce blood pressure and rate of heartbeats by countering effects of sodium. Fennel also contains small amounts of minerals such as copper, iron, calcium, magnesium, manganese, zinc, and selenium.

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